Extreme Workout Program 1 | Chest, Delts, & Triceps Resistance Bands

75 Day Extreme Program

Extreme 1: Chest, Delts & Triceps

A heavy “push day” built to light up your chest, shoulders, and triceps with constant band tension.

Follow-along workout

Press play and train along. Keep reps smooth and controlled—tension does the work.

What this workout trains

This guided session targets three key upper-body muscle groups: chest, shoulders (delts), and triceps. These work together in almost every pressing movement—so training them together is efficient and brutally effective.

You’ll use the XBAR system’s variable resistance to increase time under tension without beating up your joints. Start with controlled presses and fly variations for the chest, then shift into shoulder work (front/side/rear delts) for stability and roundness.

Finish with triceps-focused work like pushdowns, overhead extensions, and close-grip pressing patterns. Keep form clean, breathe through reps, and prioritize control over speed—your elbows will thank you later.

Repeat this workout 2–3x/week (with recovery), and pair it with the other Extreme sessions for a balanced full-body plan. You’re not just doing a workout—you’re building a foundation for long-term strength and performance.